| Exercise | Sets | Reps | Rest |
| Ladder Drills | |||
| Fwd. SL hops | 1 | 2ea | |
| Lateral SL hops | 1 | 2ea | |
| Icky shuffle | 1 | 4 | |
| Zig zag hops | 1 | 4 | |
| Lateral zig zag hops | 1 | 2ea | |
| 2 in-2 out | 1 | 4 | |
| Lateral 2 in-2 out | 1 | 2ea | |
| Hop scotch | 1 | 4 | – |
| Mobility | |||
| L stretch | 1 | 10ea | |
| Knee drivers | 1 | 10ea | |
| Sit to stand | 1 | 15 | |
| 1/2 kneeling thoracic rotation | 1 | 10ea | – |
| Upper Body Circuit | |||
| A1- DB scap raise | 5 | 20 | |
| A2- Triceps dips | 5 | 15 | |
| A3- MB OH throw | 5 | 15 | |
| A4- Rower sprint (arms only) | 5 | 100M | 60″ |
| Lower Body Circuit | |||
| B1- Goblet squat | 5 | 20 | |
| B2- Slide board hami curl | 5 | 12 | |
| B3- KB swing w/ broad jump | 5 | 1L | |
| B4- Singles | 5 | 50 | 60″ |
| Abs | |||
| Side plank | 3 | 20″ | |
| Plank | 3 | 20″ | |
| Side plank | 3 | 20″ | 60″ |